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Tonkatsu
(Breaded Pork Cutlet / Schnitzel / Deep Fried Pork Cutlet / Ton-katsu)

Meal Categories
Processed Food / Side Dishes

Tonkatsu Calories and Quick Look At Nutrition Facts

Calories in Tonkatsu344Cal 100g
463 Cal 134.6g(1 piece)
Diet Friendliness
User Reviews
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsSelenium,Vitamin B1
Tonkatsu is a Japanese-style deep fried pork dish that is also called Japanese Pork Cutlet, Deep Fried Pork Cutlet, or simply tonkatsu. It is made with either pork loin or tenderloin. It differs slightly from other kinds of breaded pork cutlet through its use of panko that is what the special bread crumbs used to make tonkatsu or called in Japanese. When served it is often eaten with shredded cabbage. Note that frying may take several minutes. To reduce calories from oil, let it drip before eating. Tonkatsu nutrient(s): High in B vitamins, vitamin K, and vitamin E; and Low in vitamin A, vitamin C, and calcium. Tonkatsu (kcal/Cal) per 100 g is 344 calories, which most of its calories come from pork loin.

g463Cal

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Tonkatsu

Additional Facts for Tonkatsu

Calorie
Diet Friendliness
User Reviews
Appetite Satisfaction
Nutritional Value
Water Content49 (%)

Ingredients in Tonkatsu

Pork Loin Pork Loin 100 g 263 Cal
Salt Salt 0.6 g 0 Cal
Wheat Flour Wheat Flour 6 g 23 Cal
Bread Crumbs Bread Crumbs 6 g 23 Cal
Egg Egg 6 g 10 Cal
Salad Oil Salad Oil 16 g 148 Cal

Nutrition facts for Tonkatsu (1 piece 134.6g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

（Percent Meal Value）

Energy463 Cal536～751Cal
Protein21.43g (85.72 Cal)15～34g
Fat36.32g (326.88 Cal)13～20g
Carbohydrate8.57g (34.28 Cal)75～105g

【PFC Balance】

The calories in Tonkatsu per 134.6g(1 piece) is 463 calories. Tonkatsu is calculated to be 344Cal per 100 grams making 80Cal equivalent to 23.26g with 36.32g of mostly fat、21.43g of protein、8.57g of carbohydrates in 134.6g while being rich in vitamins and minerals such as Selenium and Vitamin B1.

Vitamins, ｍinerals, dietary fiber, and sodium content for 134.6g (1 piece) of Tonkatsu

【Vitamin】

（Percent Meal Value）

Vitamin A Retinol Equivalent14.4μg221μgRE
Vitamin D0.22μg1.8μg
Vitamin E Alpha Tocopherol2.45mg2.2mg
Vitamin K30.92μg17μg
Vitamin B10.71mg0.32mg
Vitamin B20.17mg0.36mg
Niacin7.44mg3.48mgNE
Vitamin B60.32mg0.35mg
Vitamin B120.35μg0.8μg
Folate6.88μg80μg
Pantothenic Acid1.12mg1.5mg
Biotin5.28μg17μg
Vitamin C1mg33mg

【Mineral】

（Percent Meal Value）

Sodium311.52mg～1000mg
Potassium334.6mg833mg
Calcium10.55mg221mg
Magnesium25.83mg91.8mg
Phosphorus202.8mg381mg
Iron0.52mg3.49mg
Zinc1.75mg3mg
Copper0.07mg0.24mg
Manganese0.08mg1.17mg
Iodine1.91μg43.8μg
Selenium23.41μg8.3μg
Chromium3.12μg10μg
Molybdenum1.02μg6.7μg

【Other】

（Percent Meal Value）

Total Dietary Fiber0.39g5.7g～
Sodium Chloride Equivalent0.78g～2.5g

Fatty acid composition in 134.6g (1 piece) of Tonkatsu

【Fatty Acids】

（Percent Meal Value）

Saturated Fatty Acids9.91g3g～4.7g
Monounsaturated Fatty Acids14.62g～6.2g
Polyunsaturated Fatty Acids9g3g～8.3g
Total Fatty Acids33.53g
N3 Polyunsaturated1.22g
N6 Polyunsaturated7.79g
Oleic Acid13851mg
Linoleic Acid7557.2mg

（Percent Meal Value）

Alpha Linolenic Acid1182.16mg
Icosadienoic Acid90.96mg
DGLA (Dihomo-γ-linolenic acid)16.91mg
Arachidonic Acid64.41mg
Docosatetraenoic Acid16.48mg
Docosapentaenoic Acid N318.48mg
Docosahexaenoic Acid17.2mg

Amino acid composition in 134.6g (1 piece) of Tonkatsu

【Amino Acids】

（Percent Meal Value）

Isoleucine878mg
Leucine1534.8mg
Lysine1710.81mg
Sulfur Containing Amino Acid Total752.2mg
Aromatic Amino Acid Total1440.21mg
Threonine903.8mg
Tryptophan235.99mg
Valine951mg
Histidine871.4mg

（Percent Meal Value）

Arginine1318mg
Alanine1115mg
Aspartic Acid1821mg
Glutamic Acid3073.99mg
Glycine1018.01mg
Proline889.4mg
Serine813.99mg
Amino Acid Total19504mg
Ammonia290.4mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 463Cal

Tonkatsu:Aerobic exercise duration required to burn 463 calories per 134.6g (1 piece)

  • Walking173min
  • Jogging104min
  • Cycling / Biking / Spinning65min
  • Jumping Rope52min
  • Stretching208min
  • Climbing Steps58min
  • Vacuuming149min
  • Cleaning Bath Tub137min
  • Water Walking130min
  • Swimming65min
  • Aerobics80min
  • Boxercising87min

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What people are saying about Tonkatsu - User Reviews

SlismCom Rating：
11/15

I like tonkatsu but there are so many calories that come along when eating it. Eat a peice of tonkatsu and walk home from Ueno as they say.

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